Haisuli's training, alive again

[haisuli]

Futsal-training for 1.5 h. Just playing, felt quite fine.

[haisuli]

Yesterday:

Bench press:
10+8+8 @ 80 kg

Sandbag & speedbag: punching, kicking

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
5 @ 90 kg
10+8 @ 80 kg
10 @ 60 kg
I was alone and weak.

Strict press:
3x10 @ 40 kg

Cable pushdown (machine shows too much weight):
3x10 @ 60 kg

Had been busy lately. Full time work, family and studying is bit hard combination, even if just completing few courses. Last exams are done on this week. Maybe it's stress or something, I've lost couple of kg's bw in two weeks.

[haisuli]

Row (apparatus with chest support pad):
12 @ 80 kg
4x6 @ 120 kg
2 @ 140 kg
20 @ 80 kg

Low row (this apparatus was also equipped with chest pad):
2x10 @ 80 kg
No good ergonomic adjusts for me.

Cable pulldown:
10 @ 70 kg (rear)
5+6+6+6 @ 90 kg (underhand)

DB curl:
2x10 @ 14 kg (ouh, biceps were already "done" before this)

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
8 @ 80 kg
6 @ 90 kg
2 @ 100 kg
5 @ 90 kg

Press (barbell):
2x10 @ 40 kg (strict)
8 @ 50 kg (more like push press)

Cable pushdown:
20 @ 20 kg
10+8 @ 30 kg

Hmph... If and when getting training more regular have to adjust routines, could try microcycles again etc.

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
10 @ 80 kg
7 @ 90 kg
2 @ 100 kg
15 @ 60 kg (feet up)

Row (apparatus with chest support pad):
15 @ 80 kg
8 @ 120 kg
3 @ 150 kg
10 @ 120 kg
20 @ 80 kg

Strict press:
2x10 @ 40 kg

some abs

[haisuli]

High rep session:

Bench press (feet up):
20 @ 20 kg
20+18+15+15 @ 60 kg

Strict press (fast):
2x25 @ 20 kg

Hip belt barbell squat:
3x20 @ 50 kg

Right knee hurt a bit during last squat set. After few hours, it's still bit achy. Nothing new.

[haisuli]

Bodyweight pull/chin up session:

Ring: 12+13+12
Underhand: 12+12+11
Hammer: 6+6+5+5+4
Overhand: 3+1

Some of the lasts reps were quite shitty with legs swinging etc. Good session anyway.

[haisuli]

1.5 h futsal-training (playing).

[haisuli]

Hurry session:

Bench press:
20 @ 20 kg
10 @ 60 kg
10+10+11 @ 80 kg
10 @ 60 kg (feet up)

Cable pushdown:
3x10 @ 60 kg (machine shows too much weight)

[haisuli]

Pull up:
10 ring @ bw
4x6 underhand with 10 kg extra weight

DB bent over row:
3x8 @ 45 kg

Cable curl (machine shows too much weight):
2x10 @ 50 kg

[haisuli]

Futsal game, we lost 3-7.

Good game, opposite placed 3rd on last year (96 teams in our series), they are good players. Numbers were justified, we had few good shoots and situations also and I think we deserved those 3 goals. Quite happy in my own playing including also one good shot to upper corner bar. Legs and back didn't hurt, that's a good achievement also.

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
5 @ 80 kg
3 @ 100 kg
2 @ 105 kg
1 @ 110 kg
20 @ 60 kg (feet up)

Strict press:
3x10 @ 40 kg

That 110 kg bench press was a shaky, unbalance struggle and probably not accepted in comp. I'm still happy that I got it up by my own, especially after 100 and 105 kg sets. Direction is now right!

[haisuli]

After almost two years break because of back injury:

Rear squat:
20 @ 20 kg
20 @ 50 kg
20 @ 60 kg
15 @ 80 kg

Calf raise:
2x30 @ bw

Back has felt fine for quite long time so I thought that I could try carefully rear squat. Hip squat has helped to keep up some strength and there wasn't any problems to do exercise with those weight. Maybe I could do also rear squat in future, but squatting with heavier weights wouldn't be vice I guess.

[haisuli]

Bench press (feet up):
20 @ 20 kg
20+17+17 @ 60 kg

Pull/chin up (bw):
13 underhand
11 hammer
10 underhand
10 hammer

Cable pushdown (machine shows too much weight):
2x15 @ 60 kg

Felt shitty and tired.